THE COMPLETE PROTEIN QUINOA

QUINOA

Quinoa contains more protein than any other grain; an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat. Some varieties of quinoa are more than 20 percent protein.  Quinoa's protein is of an unusually high quality. It is a complete protein, with an essential amino acid balance close to the ideal. Similar to milk!  Quinoa's protein is high in lysine, methionine and cystine. This makes it an excellent food to combine with, and boost the protein value of, other grains (which are low in lysine), or soy (which is low in methionine and cystine).  Besides its unique protein, quinoa also provides starch, sugars, oil (high in essential linoleic acid), fiber, minerals, and vitamins. 

Quinoa is light, tasty, and easy to digest. It is not sticky or heavy like most other grains, and  it has a delicious flavor all its own  While the processing methods used in the commercial cultivation remove much of the soapy saponins that coats quinoa seeds, it is still a good idea to thoroughly wash the seeds to remove any remaining saponin residue. An effective method is to run cold water over quinoa that has been placed in a fine-meshed strainer, gently rubbing the seeds together with your hands. To ensure that the saponins have been completely removed, taste a few seeds. If they still have a bitter taste, continue the rinsing process.

To cook the quinoa, add one part of the grain to two parts liquid in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover. One cup of quinoa cooked in this method usually takes 15 minutes to prepare. When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiraled tail. If you desire the quinoa to have a nuttier flavor, you can dry roast it before cooking; to dry roast, place it in a skillet over medium-low heat and stir constantly for five minutes.

Since quinoa has low gluten content, it is one of the least allergenic "grains," but its flour needs to be combined with wheat to make leavened baked goods. Quinoa flour can be used to make pasta, and quinoa pastas are available in many natural foods stores.

Quinoa is generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the quinoa are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing quinoa in bulk or in a packaged container, make sure that there is no evidence of moisture. When deciding upon the amount to purchase, remember that quinoa expands during the cooking process to several times its original size. If you cannot find it in your local supermarket, look for it at natural foods stores, which usually carry this super grain.

Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator

A Few Quick Serving Ideas:

Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this south-of-the-border inspired salad.

Add nuts and fruits to cooked quinoa and serve as breakfast porridge.

For a twist on your favorite pasta recipe, use noodles made from quinoa.

Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts.

Add quinoa to your favorite vegetable soups.

Ground quinoa flour can be added to cookie or muffin recipes.

Quinoa is great to use in tabouli, serving as a delicious (and wheat-free) substitute for the bulgar wheat with which this Middle Eastern dish is usually made.

QUINOA AND SPINACH BAKE

Ingredients

Serves 8 as a side dish

• 1 pound spinach, leaves picked and washed
• 2 teaspoons olive oil
• 1 yellow onion, peeled and diced
• 2 cloves garlic, peeled and minced
• 1 tablespoon picked fresh thyme leaves
• 1 teaspoon finely chopped fresh rosemary
• 1/4 teaspoon crushed red-pepper flakes
• 2 cups cooked quinoa (about 1 cup uncooked quinoa), made according to package directions
• 1 cup nonfat cottage cheese
• 1/4 teaspoon freshly ground black pepper
• 2 large eggs, lightly beaten
• Olive-oil cooking spray

Directions

Preheat oven to 350 degrees. Coat an 8-by-8-inch glass or ceramic baking dish with olive-oil spray. Coat with breadcrumbs; set aside.

Fill a large bowl with ice and water; set aside. Bring a medium pot of water to a boil. Add spinach; blanch until bright green, about 10 seconds. Transfer to ice bath. When spinach is cold, remove from ice bath, squeeze out all water, and finely chop; set aside.

Heat the olive oil in a medium sauté pan. Add onion, garlic, thyme, rosemary, and red-pepper flakes, and sauté until translucent, about 8 minutes. Remove from heat; transfer to a medium bowl.

Add spinach, quinoa, cottage cheese, pepper, and eggs to the onion mixture, and stir until well combined. Pour the mixture into the prepared baking dish, and place in the oven. Bake until set and edges are brown, 60 to 70 minutes. Slice, and serve warm or at room temperature.

 

QUINOA CAKES

Ingredients

1 cup quinoa, rinsed and drained
2 cups water
1 1/2 tablespoons finely chopped red onion
1/2 teaspoon finely chopped garlic
2/3 cup grated carrots
2/3 cup seeded and grated yellow squash
1/2 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
Zest of 1 large lemon
1/4 cup all-purpose flour
1 teaspoon baking powder
1 egg
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
Cooking spray
1 1/2 tablespoons chopped fresh dill
1 1/2 cups plain nonfat yogurt
2 teaspoons lemon juice

Method

Bring quinoa and water to a boil in a medium pot. Reduce heat to medium low, cover and simmer until liquid is absorbed, 20 to 30 minutes. Set aside off of the heat for 5 minutes, then fluff with a fork and set aside to let cool.

Preheat oven to 400°F. In a large bowl, combine cooked quinoa with onion, garlic, carrots, squash, spinach, zest, flour, baking powder, egg, salt and pepper. Form mixture into eight (4- to 5-inch) patties and arrange on an oiled baking sheet. Bake, flipping halfway through, until lightly browned and just crisp, about 25 minutes.